Kelly column: Pumpkins are not just for Jack-o-lantern

Published: Tuesday, October 29, 2013 at 09:45 PM.

Pumpkins, pumpkins everywhere and almost Halloween. Once your Jack-o-lantern is blown and you have pumpkins still decorating your front porch, what next?

Cook them! Pumpkins are loaded with nutrition and can be used in sweet and savory recipes.

A cup of cooked, mashed pumpkin contains more than 200 percent of your recommended daily intake of vitamin A, which aids in vision. Pumpkins are also rich in carotenoids, the compounds that give the gourd their bright orange color, including beta-carotene, which the body converts into a form of vitamin A for additional peeper protection. Beta-carotene, according to cancer research may play a role in cancer prevention.

Pumpkin is an often-overlooked source of fiber, but with three grams per one-cup serving and only 49 calories, it can keep you feeling full for longer on fewer calories. This aids in weight loss as well because a fiber-rich diet seems to help people eat less, and thereby shed pounds.

As hard as it is to admit, the canned pumpkin retains most of the fiber and nutrients, therefore making it almost equally nutritious to the fresh pumpkin. One note to remember is that when making your own fresh pumpkin puree, it can be thinner than canned, so you may need to strain.

Pumpkins, pumpkins everywhere and almost Halloween. Once your Jack-o-lantern is blown and you have pumpkins still decorating your front porch, what next?

Cook them! Pumpkins are loaded with nutrition and can be used in sweet and savory recipes.

A cup of cooked, mashed pumpkin contains more than 200 percent of your recommended daily intake of vitamin A, which aids in vision. Pumpkins are also rich in carotenoids, the compounds that give the gourd their bright orange color, including beta-carotene, which the body converts into a form of vitamin A for additional peeper protection. Beta-carotene, according to cancer research may play a role in cancer prevention.

Pumpkin is an often-overlooked source of fiber, but with three grams per one-cup serving and only 49 calories, it can keep you feeling full for longer on fewer calories. This aids in weight loss as well because a fiber-rich diet seems to help people eat less, and thereby shed pounds.

As hard as it is to admit, the canned pumpkin retains most of the fiber and nutrients, therefore making it almost equally nutritious to the fresh pumpkin. One note to remember is that when making your own fresh pumpkin puree, it can be thinner than canned, so you may need to strain.

Spiced Pumpkin Biscuits

9 ounces all-purpose flour (about 2 cups)

2 1/2 teaspoons baking powder

1 1/4 teaspoons pumpkin pie spice

1/2 teaspoon salt

5 tablespoons chilled butter, cut into small pieces

1/3 cup fat-free buttermilk

3/4 cup canned (or fresh pureed) pumpkin

3 tablespoons honey

Preheat oven to 400°.

Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, pumpkin pie spice, and salt in a large bowl; cut in butter with a pastry blender or two knives until mixture resembles coarse meal. Chill 10 minutes.

Combine buttermilk and honey, stirring with a whisk until well blended; add canned pumpkin. Add buttermilk mixture to flour mixture; stir just until moist.

Turn dough out onto a lightly floured surface; knead lightly four times. Roll dough into a (1/2-inch-thick) 9 x 5–inch rectangle; dust top of dough with flour. Fold dough crosswise into thirds (as if folding a piece of paper to fit into an envelope). Reroll dough into a (1/2-inch-thick) 9 x 5–inch rectangle; dust top of dough with flour. Fold dough crosswise into thirds; gently roll or pat to a 3/4-inch thickness.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next six ingredients (through allspice) in a bowl.

Place sugar, egg substitute, oil, buttermilk, and eggs in a large bowl; beat with a mixer at high speed until well blended. Add 2/3 cup water and pumpkin, beating at low speed until blended. Add flour mixture to pumpkin mixture, beating at low speed just until combined.

Spoon batter into two (9 x 5-inch) loaf pans coated with cooking spray. Sprinkle pecans evenly over batter. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pans on a wire rack; remove from pans. Cool completely on wire rack.

This recipe yields two loaves. Freeze the extra bread, tightly wrapped in plastic wrap, for up to one month.

Pumpkin Dip

(A similar version of this is a big favorite in our office)

3/4 cup (6 ounces) 1/3-less-fat cream cheese

1/2 cup packed brown sugar

1/2 cup canned pumpkin

2 teaspoons maple syrup

1/2 teaspoon ground cinnamon

24 apple slices (can also use Ginger Snaps for dipping)

Place first three ingredients in a medium bowl, and beat with a mixer at medium speed until well blended. Add syrup and cinnamon, and beat until smooth. Cover and chill 30 minutes. Serve with apple.